Uggh. Colds. They're everywhere this time of year. I managed to pick one up this January and it's never fun. However, I do have some management systems in place, so I thought I'd share them here.
During lockdown, I was fortunate enough to stumble across an online singing and voice group called The Sing Space. This involved daily online warm-ups, singing tuition and lots of interesting vocal workshops on a variety of vocal topics. Another really useful thing was the founder Rachel's interest and passion for vocal health and I attended a number of workshops and seminars on this subject. Vocal health as a Voice Artist, is obviously pretty essential and on a day to day basis this means really warming up (and warming down) properly and ensuring plenty of hydration. When it comes to cold season however, it can be hard to keep the voice performing optimally. From my own experience and my studies, I know a number of remedies and techniques that can help (and of course, lots that don't!).
Number 1 of course is still hydration of the vocal folds, via consumption of water and the most direct way: steam! (but not too hot!). After steaming, let the vocal folds rest, and avoid speaking for 20-30 minutes. Steaming regularly is really good for vocal health and there's no reason why you can't do it everyday. It is recommended you leave about four hours before your performance or recording if steaming.
Gargling with a little salt water can be helpful for sore throats because salt is naturally antibacterial, it can help loosen that phlegm AND it draws water to the surface of the cells in your throat, helping with lubrication. It does help if the water is slightly warm and you need the ratio right: at least a quarter teaspoon of salt in half a cup of water.
I am also huge advocate of good old honey and lemon. It's one of those"cures" that are handed down from your mum but there is science behind its effectiveness. As well as being anti-bacterial, honey contains glycerol which has anti-inflammatory properties as well as being a lubricant and humectant (drawing in moisture). Its instant action, coating the throat, can help prevent that tickly cough feeling. Lemon is a natural decongestant, loosening phlegm and mucus so it's easier to get rid of (hope you're not eating your lunch!).
I also definitely recommend staying away from anaesthetic throat lozenges (if you can't feel the pain, you can't feel damage!). Lozenges are also very drying.
Sleep, a healthy diet and yet more hydration (!) are all things that are going to speed up recovery.
If things progress and you experience vocal strain, vocal rest is also of course very important. However my studies have also taught me a thing or two about vocal strain and vocal rest. Whispering is an absolute no and actually puts more pressure on your vocal folds than speaking at normal volume. And studies have shown that SOVT exercises (Semi Occluded Vocal Tract - vocal production exercises where the mouth is partially closed- things like humming, lip trills) can actually be as good (or better!) for sore, strained vocal folds than complete vocal rest (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9815935/) . The backward flow of air pressure from SOVT exercises can actually have a massaging, soothing effect on those sore vocal folds and regular SOVT encourages the vocal folds to move without as much muscular effort, so strain is less likely. SOVT has become a huge part of my vocal warm-up and warm-down routine. And when I am suffering from vocal strain or fatigue, some gentle SOVT seems to do me a world of good.
Thankfully I seem to have come out the other side of this cold - and my voice didn't fair too bad at all.
Now, roll on summer....
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